Shoes are the bedrock of your running career. If you invest in a good pair of shoes right from the word go then you will be helping to limit the long term damage running causes to your body and reduce the risk of injury at the same time.

This does not mean however that you should rush out and buy the most expensive pair of Nike or Adidas trainers you can find as there are lots of things to look for when buying your first pair. Most of the high street sports fashion retailers will not be qualified to advise you accordingly and so if you are going to take the route of searching out your own kit then there are a few points you should bear in mind before you shop.

You firstly need to think about the type of running you are going to be doing. If you live in a city and think you are going to be mainly road running then a running shoe with good cushioning and ankle support is what you need to be looking at. If however you think you are going to be running down muddy country paths and participating in cross country events then a trail shoe with extra grip and support is what you need to be looking for.

Your running style also dictates what type of shoe you should be buying. Over-Pronation is where your foot rolls inwards more than is normal when it strikes the ground and can lead to collapsed arches and all kinds of leg and back problems if it is not properly accounted for. If you have a tendency to pronate then it may be that you need a pair of running shoes that correct this. If your foot tends to do the opposite and rolls outwards then you are an Under-pronator and might need to be looking at shoes that correct this.

As buying a pair of running shoes is such an important event, it is probably best if you go to a specialist running shop where they can identify your running style and advise on the best pair of shoes to fit accordingly. All levels of runners do this so donít be afraid to ask for help.In fact as far as running tips go, the sooner you ask for advice the better! The staff in most specialist shops are highly trained and and have all kinds of hi tech gadgets to ensure that they are providing you with the highest quality service and will not just point you towards the most expensive pair of shoes in the shop.

When it comes to price, expect to pay in the region of £40-£90 for a decent specialist running shoe such as Asics, Adidas, Brooks, Mizuno, Saucony or K-Swiss, but donít be fooled into thinking that the more expensive the better. Once you are kitted out with a nice new pair of shoes you shouldnít need to replace them for about 6months, but this time varies depending on the mileage you are doing and you should periodically check your shoes from time to time for signs of excessive wear.

Looking after your shoes is paramount. Like a soldier is taught to look after his gun as if his life depends on it so should you with your shoes. Many factors can interfere with both the natural flex of the shoe and its breathability such as dirt build-up and water saturation so make sure you look after your shoes.

Runner's KneeWearing away of the cartilage behind the kneecap, causing pain in the knee.

Achilles TendonitisAchilles tendonitis is a condition of irritation and inflammation of the large tendon in the back of the ankle. This is a common running injury that typically occurs from abnormal foot stroke in push off and too-tight calf muscles.

Iliotibial Band Syndrome (ITBS)Marked by a sharp, burning, knee or hip pain. The ITB is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee.

Plantar FasciitisExperienced as heel pain when you take your first steps after getting out of bed or after sitting for a long period of time, plantar fasciitis is a running injury most frequently caused by an abnormal motion of the foot or too-tight calf muscles.

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